Month: May 2025

On Monday we played almost two hours of pickleball and I mowed the lawn again. Yesterday I walked 18 holes.

4 Sets

• 6/6 Barbell Reverse Lunges (65-85-105-125 / 65-85-85-85)
• 15/15 Banded Lateral Walks

3 Sets

• 8/8 Rotational Single Leg RDL (50/40)
• 6/6 Single Leg Step-ups (forward, leg stays on box, 20”, 35s/25s)

3 Sets

• 12-8-6 Seated Cable Rows (115-126-137 / 93-104-115)
• 20 Combo Raises (12/8)

3 Sets

• 10 DB Floor Press (60/35)
• 10 DB Chest Fly (40/20)

Brandi has been sick all weekend so I’ve been getting in several hours of golf practice each day. The focuses from my third lesson are a tough change!

3 Sets

• 20 alt DB Curl (30-35-40)
• 10 Plyo Push-up 

3 Sets

• 10/10 Bent over KB Row (62)
• 12 Banded Chest Fly (CS blue)

Row

• 2:00
• 6x
  • 30s Fast
  • 30s Slow
• 2:00

Mowed the lawn earlier today.

30:00 AMRAP

• 2 loops Suitcase Carry (53/45)
• 20 Banded Tricep Pulldowns (blue)
• 20 Curtsy Lunges
• 5/5 Side Ball Slams (14/10)
• 20 Lateral Step Overs (12/6”)
• 10/10 Single Arm OH Marches (35/25)

Got 7 rounds, the carry, pulldowns, and 4 lunges.

Sets of 4-6

• Hex Bar Deadlift (30 + 50-80-100-120-140)

3 Sets

• Weighted Pull-ups
• Nick – Strict: 8-8-8
• Brandi – 8# vest: 4-3-3

3 Sets

• 10/10 Seated Hamstring Banded Curls (blue)
• 10 Tate Press (45/25)

10:00

• 4/4 Twisting Box Jumps (20/12”)
• 15 V-ups
• 10 DB Shoulder Press (30) / Push Press (25)
• 20 alt KB over Shoulder (35/25)

Posting this a day late and don’t remember how many rounds and reps.

Jumped on the rower for 20 minutes and did about 4,050 meters.

Walked 18 yesterday.

4 Sets

• 6/6 Single Arm Rotational Push Press (25/15)
• 6/6 Bulgarian Split Squat w/ Rotation (35/25)

4 Sets

• 6/6 Bent Over Row to Press (40/15)
• 3×10/10 Half Kneeling DB Chops (30/20)

3 Sets

• 10/10 DB Assisted Open Book Press (30/20)

3 Sets

• 4-3-2-1 Barbell Pullover + 2 Close Grip Bench Press (75/45)

Conditioning

• 3:00 Ramp up pace 
• 1:00 Rest
• 4x
  • 30s Sprint
  • 1:00 Rest
• 3:00 Cooldown (total)

Trimmed and cut the lawn today.

Sets of 6-10

• Heavy Incline DB Bench Press
  • Nick: 10x 30-35-40-45-50-60
  • Brandi: 16×20, 9×25, 7×25, 10×25, 10×25, 7×25

3 Sets

• 8 DB Hammer Curls (35/25)
• 10 IYT (2.5)

3 Sets

• 6/6 Half-kneeling Landmine Press (55-65-75 / 45-50-50)
• 8/8 Bench Step Overs (18”, 30-35-40 / 15)

10:00

• 10 Push-ups
• 30 alt Side Crunches
• 8/8 Side Ball Slams (14/10)
• 20 Reverse Lunges

I got through 4+33.

Our final hike of vacation. A really nice one on the Fatman’s Loop Trail in Flagstaff. It was 2.41 miles in 1:24:28 with 607 feet of elevation change up and down.

A nice 1.65 mile walk around Buffalo Park in Flagstaff, which took 33:15.

We got to the Grand Canyon at around 5:30 and did the Bright Angel trail, which was incredible and extremely difficult. Full details with pictures on nick.blog. We went a total of 9.37 miles with 3,089 feet of elevation change each way, taking 6:43:55! Hardest thing we’ve ever done.